Maximizing Energy On Keto: Strategies Beyond Carb Intake

The keto diet is a high-fat, low-carb diet that can be challenging for some people to follow. One of the main challenges is the drastic lack of energy they experience in the first few days, also known as the keto flu. This occurs when the body is learning to use fat for energy instead of carbohydrates. During this adjustment period, it is important to stay hydrated and replenish electrolytes, as well as consume a mineral-rich and well-formulated diet with plenty of magnesium and potassium-rich foods like avocado and fish. It is also important to eat enough calories, as consuming too few can lead to fatigue. In addition, finding the right balance between exercise and rest is crucial, as both over-exercising and under-exercising can lead to exhaustion. Prioritizing fresh and healthy foods, such as oily fish, eggs, seeds, nuts, avocados, and olive oil, can help boost energy levels on a keto diet.

Stay hydrated and replenish electrolytes

Staying hydrated is key to feeling energized on a keto diet. Dehydration can cause symptoms similar to the keto flu, such as brain fog, fatigue, and muscle cramps. To stay hydrated, make sure you're drinking enough water and using an electrolyte powder in your drink for added minerals. Electrolytes are typically obtained through carbohydrate-rich foods, so when you switch to a low-carb keto diet, you need to find other sources of these vital minerals.

You can add salt to your food to increase your sodium and chloride intake. Salt helps maintain fluid balance and prevent dehydration. However, be mindful of your health condition as a high-sodium diet is linked to an increased risk of high blood pressure and other health issues. Bone broth is another option for electrolyte replenishment. It provides electrolytes such as sodium, potassium, calcium, magnesium, and phosphorus, and it's a healthy addition to any diet.

Leafy green vegetables are also excellent sources of electrolytes. For example, spinach, kale, and Swiss chard are rich in potassium, calcium, and magnesium. Avocados and nuts are other keto-friendly options that provide electrolytes like potassium and magnesium.

In addition to staying hydrated, it's important to pay attention to your body's thirst cues. Thirst is a sign of mild dehydration, and addressing it promptly by drinking water or an electrolyte drink can help maintain optimal hydration levels.

Eat more high-quality natural foods

Processed keto foods should not be the focus of your keto diet. Your body needs a diverse range of nutrients, so it's important to stay away from "dirty keto" versions of your favourite comfort foods and snacks. Prioritise fresh produce and healthy meats and fats. Doctors advocate eating a rainbow of colourful, antioxidant-rich plant foods. Remember, it could take a few weeks or longer for your metabolism to adapt to eating healthier, more natural, low-carb foods.

Most of your energy on keto comes from fat, so make sure you're eating enough of it and eating the right kinds of healthy fats. Foods like coconut oil and coconut milk, olive oil, grass-fed butter or ghee, grass-fed beef, wild-caught fish, avocado, nuts, nut butters, and seeds are all great sources of healthy fats. Eating healthy fats can actually help with weight loss and metabolism.

If your metabolism isn't fully adapted to keto, you may need to eat more often to provide energy for your brain and body. While intermittent fasting can be beneficial alongside a ketogenic diet, it doesn't work for everyone, particularly those who aren't fat-adapted. Start with three meals every day and consume snacks if you feel you need to. Try not to skip meals and try meal prepping to streamline your kitchen time.

If you're not sure if you're in ketosis, you can always test your ketones. Testing your blood sugar is another way to gain additional insight into your metabolism and how your body is functioning with certain foods and carb counts. Add in more keto-friendly fruits and veggies like berries, cabbage, and cauliflower to bulk up nutrition while remaining in ketosis.

What to Eat

• Salmon and other fish: rich in B vitamins, potassium, and selenium, and high in omega-3 fats.
• Meat and poultry: considered staple foods on the keto diet as they are carb-free and rich in B vitamins and minerals.
• Eggs: an extremely healthy protein source as they are low in carbs and high in protein and healthy fats.
• Cheese: most types of cheese are very low in carbs and high in fat, making them great for the keto diet.
• Plain Greek yoghurt and cottage cheese: nutritious, high-protein foods that can be eaten in moderation on keto.
• Cream and half-and-half: very low in carbs and high in fat, making them ideal for keto.
• Unsweetened plant-based milk: soy, almond, and coconut milk are keto-friendly, but avoid oat milk as it is too high in carbs.
• Green leafy vegetables: extremely low in carbs and rich in vitamins, minerals, and antioxidants.
• Peppers: versatile and low in carbs, jalapeños are ideal for keto-friendly appetisers, while larger, mild peppers can be used in a variety of dishes.
• Summer squashes: extremely versatile and low in carbs, zucchini is especially popular on keto and can be used as a substitute for pasta or noodles.
• Avocados and olives: unique among vegetables as they are fairly high in fat and also contain fibre and are low in net carbs.
• Nuts and seeds: healthy, high in fat, and low in carbs, and linked to a reduced risk of heart disease, certain cancers, depression, and other chronic diseases.
• Berries: particularly raspberries and strawberries, are low in carbs and high in fibre, while blackberries and blueberries may not fit into strict keto diets.
• Dark chocolate and cocoa powder: delicious sources of antioxidants, but choose dark chocolate with a minimum of 70% cocoa solids and eat it in moderation.
• Olive oil: high in oleic acid, a monounsaturated fat that has been found to decrease heart disease risk factors.
• Butter and ghee: good fats to include in the keto diet as they are carb-free or very low in carbs.
• Unsweetened coffee and tea: healthy, carb-free drinks that can improve alertness and mood and reduce the risk of diabetes.

Don't over-exercise or under-exercise

While starting a new diet, it can be tempting to dive into a rigorous exercise routine. However, this is not advisable, especially when beginning the keto diet. The keto diet is a low-carb, high-fat diet that, when followed correctly, turns your body into a fat-burning machine. After days or weeks of eating this way, your body switches from burning glucose to burning ketones for fuel.

Combining exercise with the keto diet will maximise the health benefits and weight loss benefits of the keto diet while maintaining lean body mass. Exercise helps maintain blood sugar levels and improves insulin sensitivity, increasing the efficacy of the keto diet. However, your muscles use glucose when performing certain types of exercise. Therefore, it is crucial to choose the right types of exercise when making the transition to a ketogenic diet to avoid worsening the symptoms of the keto flu, which include exhaustion, lack of energy, brain fog, muscle cramping, and irritability.

In the first week or two of the keto diet, it is important to focus on lower-intensity workouts. Low-intensity aerobic exercises like rowing, walking, or biking are ideal. It is crucial to get your heart rate up without overdoing it. Light to moderate exercise at the beginning of this diet plan will help deplete your glycogen stores more quickly, helping you reach ketosis more quickly without making you feel terrible in the process. Slower activities like stretching, rolling, and stability work are also great activities to start with as you transition into the ketogenic diet. Yoga, which incorporates both stretching and stability work, is a recommended way to move your body at the beginning of the keto diet.

High-intensity workouts or heavy weight lifting at the beginning of your transition could worsen keto flu symptoms. These activities require a lot of energy from your muscles, which are not yet optimised for keto. As a result, you may experience more muscle cramping, lower performance, more exhaustion, and ravenous hunger, none of which are conducive to your weight loss journey.

It is important to gradually increase your activity level as your energy levels rise. As your body becomes more fat-adapted, you can introduce more intense exercises. Some of the best activities for fat loss are low- to medium-intensity cardio, so continue with brisk walks and moderate bike rides as you become more fat-adapted. Once you're fully keto-adapted, it'll be easier to return to your previous level of athletic performance.

The ideal heart rate for fat-burning is 50-70% of your maximum heart rate, considered "moderate exercise". To calculate your maximum heart rate, subtract your age from 220. For example, if you're 30 years old, your maximum heart rate will be 190 beats per minute (BPM), and your optimal heart rate for burning fat will be 70% of that, or 133 BPM. Use a wrist or chest monitor to help you stay in the zone while working out.

Weight lifting is an important part of any fitness plan. Whether using your body weight or moving free weights, pushing your muscles to move weight will accelerate your fitness goals. The most efficient way to use weight lifting to your metabolic advantage is to choose exercises that engage large muscle groups, such as squats, lunges, overhead press, pull-ups, and bench press. The best way to lift weights and get stronger on the keto diet is to move heavy weight, with 5 to 8 reps at a time for 3 or 4 sets, and at least three minutes of rest between sets. The short sets keep your muscles from needing glucose, while the long rests allow your body to build up ATP for the next set.

High-intensity interval training (HIIT) can be adapted to the keto diet, but it needs to be performed strategically. Keeping the work intervals under 10 seconds and allowing for a longer 3-minute rest between sets will enable you to do HIIT without compromising performance. Alternatively, you can have longer, 3-minute work sets (with 3-minute rests) to get your body into the aerobic state.

Consume more healthy fats

On the keto diet, it's important to focus on healthy fat sources like avocados, olive oil, and nuts.

Avocados and Avocado Oil

Avocados are an excellent source of heart-healthy monounsaturated fatty acids (MUFAs). They are also packed with fibre, essential vitamins, and minerals. Avocado oil is rich in anti-inflammatory MUFAs and has a high smoke point, making it ideal for stir-frying and searing.

Olive Oil

Olive oil is a staple of the heart-healthy Mediterranean diet and fits well into a keto diet. It's great for light sautéing, using in dressings, or drizzling over cooked meats or vegetables as a finishing oil.

Nuts and Nut Butter

Nuts and nut butters offer unsaturated fats, but they also contain carbs, so check the labels. Choose a nut butter without added sugar.

Oily Fish

Oily fish such as salmon, tuna, anchovies, and sardines are great additions to a healthy ketogenic diet. They are rich in high-quality protein and heart-healthy omega-3 fats. Certain types, like salmon, also provide a substantial dose of vitamin D.

Seeds

Flax seeds and chia seeds are excellent sources of anti-inflammatory omega-3 fats, fibre, and health-promoting plant compounds. Chia seeds are also rich in healthy fats and fibre, and they have a unique ability to absorb water, making them perfect for keto puddings or thickening sauces and dressings.

Coconut Oil

Coconut oil is a popular keto fat source because it offers a natural source of medium-chain triglycerides (MCTs), which the body can easily absorb and use. MCTs may also be more likely to be burned as energy and less likely to be stored as fat, aiding weight loss.

Full-Fat Greek Yogurt

Although it contains some carbs, unsweetened, full-fat Greek yogurt can be a healthy addition to a ketogenic diet. It's a great source of beneficial bacteria known as probiotics, which promote healthy digestive function.

Eggs

Eggs are nutritious and versatile, making them an easy addition to a ketogenic diet. Make sure to eat the whole egg, as the yolk is rich in B vitamins and antioxidants that support eye health.

Cheese

Cheese is a good high-fat, low-carb option for keto dieters, with hundreds of varieties to choose from. While individual cheeses have different nutritional profiles, many types are good sources of protein and calcium. Certain fermented varieties like cheddar or gouda also provide probiotics.

Try keto supplements

Keto supplements can help you maintain a state of ketosis and might boost your energy levels. However, health advocates advise against overusing ketone supplements. Here are some keto supplements that can help you stay energised:

MCT Oil

MCT stands for Medium-Chain Triglyceride. MCT oil is a quality fat made from coconuts. It only takes a few steps for your body to turn MCT oil into ketone energy for your cells. On a keto diet, maintaining ketone levels is essential to staying in a fat-burning state and reaping the benefits of ketosis, such as reduced cravings and improved brain power. Additionally, research shows that MCT oil may boost athletic performance. Look for MCT oil that is 100% pure caprylic acid (C8), as this is the most effective MCT oil for ketogenic energy.

Electrolyte Supplements

When you're on a keto diet, your body loses water and electrolytes like sodium, potassium and magnesium, which can lead to dehydration and symptoms of the keto flu. Electrolyte supplements can help prevent these issues by replenishing your body's electrolyte levels. Aim for 400 mg/day of magnesium, 2000 mg/day of potassium, and 1500-2300 mg/day of sodium.

Folate Supplements

Folate is an essential building block for your brain and DNA synthesis. Low folate levels are associated with cognitive dysfunction, depression, fatigue, and an increased risk of dementia, stroke, and heart disease. While leafy greens and complex carbs are good sources of folate, it can be challenging to consume enough on a keto diet. Therefore, taking a folate supplement, specifically methylfolate, can help support brain function and DNA synthesis.

Oxaloacetate Supplements

Oxaloacetate is a product of the Krebs Cycle, which is the sequence of reactions that generate energy within cells. Animal research suggests that oxaloacetate may cause cells to mimic a calorie-restricted state and create more mitochondria, which are key to energy production. Taking an oxaloacetate supplement, such as Bulletproof KetoPrime, may help supercharge the energy production process in your body.

Magnesium Supplements

Magnesium is an essential mineral that regulates glucose, boosts the immune system, and increases overall energy levels. However, since magnesium-rich foods like beans and fruits are restricted on a keto diet, you may experience a deficiency. Adding a magnesium supplement can help prevent potential problems and may even alleviate symptoms associated with transitioning to a keto diet, including cramps, insomnia, and irritability.

Frequently asked questions